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and healthy recipes from Equation Training

Protein Cheese Cake

By News

September/October are my absolute fave months for Cornish weather. The beaches are empty and the sky is actually blue (most days). Cold evenings with cheese cake on the sofa. Crisp mornings with pink sunrise sky is the most beautiful thing! The sea remains warm after the heat of the summer sun… Everyone cracks on with their new healthy lifestyle while secretly still craving cider on the beach and pizza.

When people make efforts to change their lifestyle, they try to do everything they possibly can all at once.

One of my clients recently said: ‘I’m starting my new routine tomorrow..  I’m going to drink 5 litres of water a day, walk the dogs for an hour, do yoga, go to the gym, have a kale smoothie for breakfast, chicken, rice and broccoli for lunch and dinner every day and DEFIANTLY no cookies and no alcohol and no fun, no sugar………’ 

Hold up!!

Going in with this attitude is going to make you miserable, sore, tired and fed up after 3 days max. Cutting out all the best food and trying to up your training level by 200% in one week is a recipe for disaster. After a few days you will end up fucking off the idea of going to the gym because your sore and grumpy.. you will find your self heading for the fridge to demolish a whole cheese cake (an unhealthy one), followed by a pack of cookies, thinking ‘I have ruined it now so I may as well eat everything’…. hours later on a sugar low slumped on the sofa, covered in chocolate and surrounded by empty wrappers.

Don’t be this person. Take one step at a time.

If cheese cake is your favourite food. Eat cheese cake. Eating a small amount twice a week is not going to make you fat, trust me.. But even better, find a substitute. I make protein cheese cake all the time which has no sugar, no bad fats and no preservatives.

PER SERVING:

263 Calories

14.2g Fat

17.2g Carbs (of which 7g insoluble fiber)

20.8g Protein

Protein Cheese Cake

Serves 12

Ingredients:

Base:

  • 2tbsp Stevia
  • 100g Oats
  • 30g PB2
  • 100g MyProtein Casein
  • 100g Cashew Butter
  • 85g VitaFiber Syrup
  • 100g Cacao Butter

Filling:

  • 75g MyProtein Casein
  • 180g (one tub) Light, Lightest philidelphia
  • 5-6 White Chocolate Drops (to taste)
  • Pinch of salt
  • Enough water to make a thick consistency

Topping:

  • Choc Shot
  • 2x Packs Quest Peanut Butter Cups

Directions:

  • Pre heat the oven to 170 degrees. Melt the cacao butter in a pan or microwave. While the cacao butter is melting, put all dry ingredients in a blender and blend to achieve a flour like consistency. Add the vitafiber syrup, cashew butter and cacao butter and blend again until all combined. Press the base mixture into greased, shallow, circular baking tray (I’m sure another shape would also be fine!!). Bake for 5 minutes (yes 5 minutes.. no longer)
  • For the filling. Place the Casein, Flavour Drops in a bowl and slowly add water until a thick paste is made. Make sure not to make it too runny. If you tipped the bowl up the mixture should stay put. Add the Philadelphia and stir until all combined. If you need it to be sweeter add more drops now.
  • For the topping chop up all Quest Peanut Butter Cups
  • Once the base has cooled. remove it from the pan..
  • Add the filling and top with the Peanut Butter Quest Cups and a drizzle of Choc Shot 😛

Notes:

Try adding other toppings or different flavour drops.

 

 

 

 

 

 

Pulled Chicken Tacos with Baked Corn

By News

Mexican is my all time fave cuisine.. Although some how I have never quite been able to recreate healthy versions of the tacos you get in restaurants.

With years of faffing around with different pulled chicken recipes for my tacos, making the BBQ sauce from scratch and one time trying to boil the chicken (VOM), It has always been a massive fail.

Until…. I finally found the most easy recipe which ..no I haven’t made from scratch, but its so easy and quick I don’t really care! It might not be quite as good as the oil laden, high fat shit you get it restaurants…  BUTTTT, its a great healthy alternative which is low in fat so perfect for a post workout meal. Its super awesome for meal prep and freezes well too 😀

Ingredients:

serves 8

Directions:

Preheat the oven to 140 degrees celsius

Place the chicken breasts (whole), garlic (chopped fine), onion (chopped fine) and bottle of BBQ sauce in a large oven proof pot with a lid OR a slow cooker. Cook for 2 hours then reduce the heat to 120 degrees celsius for a further hour. (if cooking in a slow cooker, cook on high for 1 hour and low for 2-3 hours)

Once cooked for 3 hours, remove all chicken breasts from the pot/slow cooker and shred each breast with 2 forks.

Slowly whisk all the corn four into the sauce left in the pot/slow cooker. Once all the corn flour is mixed in and the sauce has thickened slightly, put the chicken back in and mix sauce and chicken together. Place in oven again at 140 degrees celsius for a further 30 minutes (or leave on low in slow cooker for a further 30 mins).

While you wait for the chicken, place the sweetcorn on an oven tray, coat with little salt and pepper and a drizzle of olive oil. Bake for 20-30 mins on 140 degrees celsius.

I personally like my tacos kinda toasty. The easiest way to do this is to grill, maybe 3-4 tacos at a time under a low-medium heat for 30-60 seconds on each side. Make sure you watch close to see they don’t burn.

Finally, everything is cooked so to serve, wack the BBQ chicken on one of the toasty tacos, top with a little salad, a blob of sour cream and a sprinkle of coriander. Serve with the baked sweet corn on the side and boom… Healthy, fast, easy tacos which you can make at home, when ever you like 😀

Notes:

Try serving with baked sweet potato instead of tacos 😛

 

 

 

Claire’s Before and After Transformation

By Transformations

BEFORE

AFTER

Claire – Training to compete in Figure Competitions

I trained with Charlie 4-5 times a week for about 10 months while she lived in Australia. Charlie tailors each exercise and session to suit each individual person. I like to be pushed and during the time I trained with Charlie my strength increased significantly. I can now leg press 340kg for 10 reps! She also taught me about nutrition and how to read and react to my body and how it responds to food. I now eat twice what I did before I met Charlie and I have lost 5kg in weeks. I am now hoping to compete in my first figure competition next year thanks to Charlie. Charlie is not only extremely knowledgeable about training and nutrition, she is also one of the friendliest and most encouraging people I’ve met. She is greatly missed now she’s left Australia but is always there for me via email or text message.

I can’t recommend Charlie highly enough for a complete training and nutrition program.

Get The Basics Right

By News

People are very uneducated on how much of an impact nutrition can have on their training and body composition. I love the quote ‘Nutrition can make a good athlete great, and a great athlete good’. A person could be a potential olympic gold medalist but due to a shitty lifestyle and poor nutrition they are just an average joe.

The full potential of any person will never be achieved with poor nutrition.

Its simple really..  train hard, eat clean, stay hydrated, recover well. You MUST get the basics right before faffing around with anything else. The amount of people who ask me ‘what exercise can I do to get a flat stomach‘. If I were to ask that person. ‘how many hours do you sleep at night‘.. ‘how many pints of water do you drink a day‘ or ‘how much junk food do you eat in a week‘.. They might not realise how much of an impact that has on them getting a flat stomach.

You can do all the ab exercises in the world and eat crappy food, sleep 4 hours a night and be dehydrated and NEVER get a flat stomach..

The body is like a machine working on cogs and if one of the essential cogs isn’t working then the whole system won’t work as efficiently and optimally as possible. As a nutrition coach I always consider the bigger picture and never take a one size fits all approach for clients. Each person comes with different problems and stresses. Everyone has different lifestyles and are all educated in fitness, health and nutrition to a different level.

 

 

Psychology is always over looked. External factors should always be taken into consideration such as home life and stress, as well as how lifestyle impacts the way you eat. The group you may socialise with will have a massive impact on your diet and lifestyle. If your family or friends have a very unhealthy diet and poor nutrition, this is going to negatively impact your ability to stay on track.

Your mind set will always affect what you achieve. You must set goals that you believe in and know you can achieve to ensure you are always motivated. Along with mindset, it is essential to debunk myths to make sure you do not have incorrect knowledge from online forums or magazine articles.

Most women think that lifting weights and eating high protein diets will make them ‘massive’ or ‘bulky’. People may also believe that skipping meals and using fad diets will help them to loose weight. Knowledge is Power. Ensure your facts are from a reliable source. Not Heat Magazine!!

Genetics must always be considered. How one person metabolises fats and carbs will be different to another due to genetics and lifestyle. I love the quote.. ‘Genetics loads the gun, lifestyle pulls the trigger’. When you claim you are over weight because of genetics, its important to remember your lifestyle will MASSIVELY contribute to the fact you are over weight. Genetics can never be purely to blame.

The key to success is consistency. Its better to be 80% good 100% of the time than be 100% good 20% of the time. We all know that person who will go on a juicing diet and smash the gym only to burn out after a few weeks and call it a day for another 3 months! Don’t be that person!

Before you fill your diet with fat burners, weight loss shakes and fucking juicing diets (don’t get me started on juice diets). Get the BASICS right! Start going to bed at a reasonable time and recover well. Train hard and smart. Master your daily diet and drink plenty of water. The most important thing is to achieve good and consistent daily habits and behaviours! Create lasting lifestyle choices to make a better YOU!

 

If you liked this article check out my post on ‘Clean Eating Is Ruining Your Life

 

Kate’s Before and After Transformation

By Transformations

BEFORE

AFTER

Kate – Mum of 3

I asked Charlie to devise a nutrition and lifestyle plan to help boost my fat and carb intake. For as long as I can remember I have always exercised and followed a healthy, low fat diet and have a sound understanding and real interest in nutrition…but as an (aging!) mum of 3 that can’t run anymore due to major ab surgery (the result of carrying twins!!) I was fully aware that my skin and body needed a boost to stay lean and strong. I have always been slim, due to the running, but after having the boys I had a real problem with bloating. The surgery in 2013 helped, but I was still experiencing problems and have never been totally happy with my stomach.

I knew of Charlie from the gym and liked her way of eating – I knew she would be able to help me improve my diet, reduce my bloating and help flatten / strengthen my stomach. And I was right! Not only has she introduced me to the best breakfast EVER, she also advised me to cut the cardio and do more ‘weight’ training. In just 1 week of following her advice I saw my stomach flatten dramatically, my legs felt strong and my skin looked healthier. Thanks to Charlie I feel lean and have more energy…she is such a good motivator, committed to you and your goals and knows her stuff! I would (and have!) recommended her services to anyone…she has really inspired me to learn more about health and nutrition.

THANKS CHARLIE!!!

Summer Superfood Salad

By News

When most people think of salad, they think of the pathetic portion of old lettuce leaves with tomato and cucumber that you get as a ‘side salad’ in some restaurants. People say ‘I hate salad’… Well of course your going to bloody hate salad if you have always eaten really bad salads.

Salad is an amazing way to pack heaps of amazing veggies into one meal and make it super yum at the same time.

Summer Superfood Salad

Ingredients:

serves 1

Salad:

  • 200g sweet potato (can be substituted for beetroot, butternut squash, carrot, or parsnip)
  • 1/2 a bag (125g) of cooked mixed quinoa (can be substituted for rice)
  • 100g cooked chicken breast (can be substituted for any other meat or fish)
  • 1 handful of brocilli
  • 1 handful of asparagus
  • 1 courgette
  • 5 raddishes
  • 1/2 cup sprouted mung beans (I sprout my self but you can buy in shops)
  • 50g low fat feta cheese (can be substituted for goats cheese or halloumi)
  • 1/2 an avocado

Dressing:

  • 1tsp cashew butter
  • 1tsp harissa paste
  • 1tbsp sweet chilli sauce
  • 1tbsp apple cider vinegar
  • 3tbsp lemon juice

Directions:

Chop the sweet potato and place on a baking tray with a sprinkle of salt and pepper. Place in a pre heated oven at 160 degrees for approx 1.5 hours.. Turning as cooking. (I like my sweet potato super cooked). When the sweet potato is almost ready you can prep the rest of the salad.

Place the broccoli and the asparagus into a steamer and cook until only just soft. Once cooked place to the side to cool

Spiralize the courgette to make courgetti. If you don’t have a spiralizer you can simply grate the courgette.

Slice the radishes into super thin slices using a peeler or a long grater.

Cut the feta and chicken into little cubes or slices

For the dressing combine all ingredients in a bowl or better a small blender and mix/blend until smooth.

The avocado.. God this bit is hard. If you cut the avocado in half then leaving half in the skin you cut strips to around 3/4 of the way down. You then carefully remove the skin of the avocado and fan the slices out to make it look super pretty. Failing this.. if you don’t care so much how its going to look. Just chop it into cubes.

The quinoa can be hot of cold depending on your preference.

Finally once the sweet potato has cooked, combine the sweet potato, quinoa, broccoli, asparagus, courgetti, radish, mung beans and feta in a bowl and lightly mix being careful not to squish it.

Put the mixed salad onto a plate and top with the chicken and fanned out avocado followed by the dressing.

Enjoy 😀

Notes:

Try using different greens, different roast veg and different meats. This salad also works well with a satay dressing

 

 

 

 

Protein Oreo Cookies

By News

I am an imperfect human with a list of insecurities large enough to write a book with. I am trying my very hardest to be the best I can be, to please others, and achieve everything I want in life. I have days where Im straight up slaying… Left, right and centre killing it. Im constantly trying to juggle a million things at once, sometimes that goes to okay and sometimes, something fucks up which causes everything to come crashing down. At this point, I either scuttle away to have a little cry in the corner or panic and try to pick up the pieces.

Im telling you this right now because everyone is in the same boat. Every one has train wreck days where you want to go back to bed and start over, and everyone has days which are so perfect you want to dance all day like a diva.

However perfect other peoples lives may look, they still have days which are a royal fuck up. They still has days where they sit in bed crying eating bacon sandwiches and doughnuts.

Its OKAY to fuck up. Its NORMAL to have bad days.

Just keep being awesome and keep grinding 😀

 

Oreo Protein Cookies

Makes 8

Ingredients:

For the cookie:

  • 130g Raw Cacao Powder
  • 50g Vanilla Casein
  • 250g Vita Fiber Syrup

For the filling:

  • 100g Cashew Butter
  • 15g PB2
  • 15g Vanilla Casein
  • 40g Vita Fiber Syrup
  • 3 Drops Vanilla Flavour Drops

Directions:

Pre heat the oven to 160 degrees celsius. Mix all cookie ingredients together and form 16 small disk shape cookies. Put cookies in the oven for 5-7 minutes (yes they cook very quickly)

While the cookies are cooking mix all filling ingredients together. Once the cookies have cooked down, blob the filling onto half the cookies and top with the other half of the cookie.

Notes:

Try not to eat them all at once 😀

 

Penny’s Before and After Transformation

By Transformations

BEFORE

AFTER

Penny Harris – Business Owner and Mum of 2

What can I say, Charlie has given me my life back! Sounds rather melodramatic but it’s true. I’ve been stuck in a rut and really plateaued for what felt like an eternity. Took the plunge and hired Charlie just a few months ago in January and haven’t looked back. Her programmes are completely individual and she changes things up all the time so you never get bored. She takes each week at at time giving great advice all the way. I NEVER feel alone on this. She tailors weekly workout programmes and nutrition which I did not understand at all before and listens to everything you say. It hasn’t felt like a diet at all, it’s just a healthy lifestyle change. I’m now the smallest I have been and not even finished in years! I’ve lost inches, weight and gained muscle. She never criticises you (believe me I’ve slipped up a few times) I highly highly recommend her. She’s most importantly taught me to have confidence in myself again – for that I will always be in her debt. I can’t tell you how much I’m buzzing lately.

If you’re thinking of getting a personal trainer, please look no further, you won’t regret it.

Nut Butters

By Nutrition

Nutritionally packed of goodness, high in fiber and bloody delicious. Its silly to not include nut butters in your diet.

Nut butters are great on your oatmeal or granola.. on a bagle or crumpet.. Also made into a savoury satay sauce with your dinner. They are so versatile and can spruce up any meal.

Nut butters Cashew Butter

Cashew Butter does contain the lowest fiber content but the nuts are packed of nutrients including vitamins C,E and K. They also contain iron, magnesium, zinc and loads of antioxidants. Cashews could improve your heart health and bone strength. Cashews contain a type of flavanol called proanthocyanidins, which studies have shown restrict the growth of cancerous cells. The high levels of magnesium will aid recovery and prevent muscle soreness post workout.

Almond Butter

Almonds have heaps of fiber and contain Vitamins E and B2. Almonds are super high in antioxidants which help to protect against oxidative stress, which can damage cells and leading to aging and diseases like cancer. The magnesium levels in almonds can reduce blood pressure and control blood sugar levels.

Peanut Butter

Similarly to the almond and cashew nut, peanuts contain high levels of vitamins and magnesium which can promote muscle recovery. It also contains folic acid and olcie oil which is the healthy oli found in olive oil. Peanuts contain the potent antiaging molecule which is the same phytochemical found in red wine and grapes.

 

Tesco is going to charge you about £5 for 200g of Cashew butter which is just silly. If you head over to MyProtein you can get 1kg tubs of Cashew, Peanut and Almond butter. They also do a Triple nut butter which is all three nuts combined into one. This means in each serving you get the health benefits of all 3 nuts.

On MyProtein you can get a 1kg tubs of of all these nut butters for any price between £5 and £13  (depending which nut). With offers on you usually knock the price down quite significantly too.

With the release of flavoured nut butters you now have a massive selection of choice!

My favourite is coconut flavoured almond butter!!!

Mixing coconut almond butter with sweet chilli sauce and lemon juice is THE BEST sauce for a stir fry!!

I have done a ton of recipes on my blog using nut butters. Nut butters are great to use as a substitute of butter in cakes to keep a good constancy to a cake. Try my Peanut Butter, Sweet Potato Brownies. Super high in protein and loaded with antioxidants and fiber while being super low in sugar.

If you fancy something savoury. Try my Low Fat Hummus which contains peanut butter instead of loads of oil and tahini 😀

 

Mexican Quinoa Bean Balls

By Nutrition

A combination of Mexican and Quiona is just a dream come true. Quinoa is fricking awesome. It is super high in protein and is a great source of carbs. It contains all the essential amino acids and it has a super low GI which means it is good for your blood sugar levels. Quinoa contains anti-oxidants and essential minerals and is super easy to add into your diet.

This super little recipe is awesome as a snack or to accompany a main meal. They are also great to make for meal prep to take for an on the go lunch or snack at work!

With only 48 calories per ball, 0.8g of fat, 6.8g of carbs and 2.5g of protein. You would be silly not to try them…

Mexican Quinoa Bean Balls

makes 11

Ingredients:

  • 240g of drained and washed red kidney beans
  • 110g of cooked quinoa
  • 1x pack of taco spice (30g)
  • 1 whole large egg
  • a large handful of chopped corriander (optional)

Directions:

Pre heat the oven to 180 degrees

Place all ingredneits into a high speed blender and blitz untill smooth. Remove the mix from the blender and roll into 11 balls.

Place the balls on an oven proof tray and bake for 8-10 minutes

Serve hot or cold with guacamole, sour cream or 0% fat greek yogurt for a lower fat option.